| Youth Athletic Performance Training Guidelines |
I often get questions from parents concerned about the safety of their
children participating in a sports & conditioning program to enhance their
athleticism and on field play. What I tried to do in this article was narrow
down 10 general guidelines that your child should adhere to for
most youth athlete conditioning programs.
Although each sport varies in its particular program design these 10
general guidelines apply across the board.
Youth Performance Tips:
1. Stay off the machines and work full range of motion exercises &
Olympic lifts. (ie. power clean, back squat, front squat, deadlift, lunges,
overhead squats, romanian deadlift, split squat, presses, rows, pulls, etc.)
2. Stick with dumbbells and body weight exercises in the beginning
to keep both sides symmetrical
3. Incorporate full-body exercises to stimulate maximal neural
responses (squat press, deadlift to curl, step-up to press, single leg/arm
deadlift to row, etc.)
4. Keep the rep range above 10 except for power exercises (cleans,
vertical jumps, etc)
5. Add in no more than 60-80 reps of plyometrics if they are not in
the middle of a growth spurt
6. Order of exercises:
Warmup-Power-Speed/Agility-Strength-Endurance
7. Always incorporate some type of PNF specific warm-up before
beginning a workout ( medicine ball, multi-directional lunges, etc)
8. Keep cardio to interval based strength and agility work, sprints, and
fartleks (stay away from long runs)
9. Use T Sprints, Line Sprints (suicides), Hexagon jumps, and 20 -100
yd sprints for speed work
10. After you find their 10RM only increase weight by 5-10% a week
after their form is perfect
Oh, and everyone can have a little fun too...
children participating in a sports & conditioning program to enhance their
athleticism and on field play. What I tried to do in this article was narrow
down 10 general guidelines that your child should adhere to for
most youth athlete conditioning programs.
Although each sport varies in its particular program design these 10
general guidelines apply across the board.
Youth Performance Tips:
1. Stay off the machines and work full range of motion exercises &
Olympic lifts. (ie. power clean, back squat, front squat, deadlift, lunges,
overhead squats, romanian deadlift, split squat, presses, rows, pulls, etc.)
2. Stick with dumbbells and body weight exercises in the beginning
to keep both sides symmetrical
3. Incorporate full-body exercises to stimulate maximal neural
responses (squat press, deadlift to curl, step-up to press, single leg/arm
deadlift to row, etc.)
4. Keep the rep range above 10 except for power exercises (cleans,
vertical jumps, etc)
5. Add in no more than 60-80 reps of plyometrics if they are not in
the middle of a growth spurt
6. Order of exercises:
Warmup-Power-Speed/Agility-Strength-Endurance
7. Always incorporate some type of PNF specific warm-up before
beginning a workout ( medicine ball, multi-directional lunges, etc)
8. Keep cardio to interval based strength and agility work, sprints, and
fartleks (stay away from long runs)
9. Use T Sprints, Line Sprints (suicides), Hexagon jumps, and 20 -100
yd sprints for speed work
10. After you find their 10RM only increase weight by 5-10% a week
after their form is perfect
Oh, and everyone can have a little fun too...
Stephen Cabral
Online Fit Life Coaching
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and exercise program I have ever seen. I
have tried dozens of other diets with only
a little bit of success, but within just 10
days of using the Fatlossity system I had
already lost 6lbs and felt amazing. I have
currently lost 27lbs and only have a few
more to go! I will definitely keep you
updated on my progress - thanks!"
- Karen Malarsky, Boston MA
“I have made more progress with Steve than I have on my own or with other
trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
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trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
decreased my body fat. Steve is fun to work with and at the same time very
motivational.”
Mark Anxil
| Stephen Cabral, CSCS, CPT, NS Body Transformation Coach steve@StephenCabral.com |